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Saturday, May 1, 2010

While fighting with present times, most common problems like hypertension, cancer, diabetes, a weak heart or kidneys... an appropriate nutrition can play a key role. For a strong, healthy body and a happy mind, nutrition plays a pivotal part not just as prevention, but as a tool for speedy recovery as well.

Diet in Cardiac Diseases

The best diet for a healthy heart is a diet low in fatty and sugary foods and rich in fruits and vegetables which are quick foods that require little or no preparation time. They are loaded with important nutrients like vitamins, minerals, fiber and disease fighting antioxidants.

Unsaturated oils (refined oils) help maintain blood cholesterol levels if consumed in recommended quantities. Thus it is advisable to use only 4-5 teaspoons of cooking oil per day and a variety of refined oils should be taken. Select one from each group for your daily cooking purpose. Ratio of both oils should be 1:1. It is advised to use oil from Group A for 15 days and oil from Group B for 15 days or lunch with oil from Group A and dinner with oil from Group B.

Good quality protein like egg white, soy, fish chicken and dairy protein (toned/ skimmed cow's milk and milk products like curds and cheese prepared with cow’s toned milk) is recommended. Oily fish like salmon, herring, mackerel, tuna , oil sardine and nuts like almonds and walnuts are rich in omega 3 fatty acids and found to be beneficial for heart. All these food items are recommended in appropriate quantities.

Diet for HypertensionA vegetarian's diet contains more potassium, complex carbohydrates, fiber, calcium, magnesium, vitamin C all of which may have a favourable influence on blood pressure. It can be a great benefit to start lowering your blood pressure naturally.

Calcium: Consume skim / toned milk and milk products (curds and cheese). This milk is low in fat, but very high in Vitamin D and calcium, both of which are known to combat high blood pressure. Calcium can also be found in fish (sardines, salmon, mackerel), nuts, sunflower seeds (unsalted) and green leafy vegetables (beetroot leaves, turnip greens, cauliflower greens, celery leaves, parsley, mint, curry leaves, drum stick leaves and radish leaves).

Cereals like ragi and whole pulses like black gram, soybean and tofu are also rich in calcium. Spices include asafoetida, black pepper, cumin seeds, coriander, cloves and mustard seeds.

Magnesium: Magnesium rich foods such as pulses and legumes and dark green leafy vegetables are an excellent way to lower blood pressure. Other good sources of magnesium are almonds, walnuts, coriander seeds, cumin seeds, ginger, turmeric, plums and mango figs, whole grains, soy products, broccoli, oysters and mackerel. Magnesium has the effect of relaxing the blood vessels which allows the blood to flow easier.

Research also shows that eating foods high in fiber, such as oat bran, fruits, and vegetables can significantly reduce high blood pressure, and even improve blood pressure in healthy individuals. Omega-3 fats, typically found in oily fish, garlic and flax seeds are known to have a lowering effect on blood pressure.